For Thursday’s workout, we looked to even out our bodies strength by hitting a grinder workout full of unilateral exercises.
Each pair grabbed a single KB to use between them, and all KB exercises (Thrusters, Front Squats, and Swings) were done alternating between partners while the body weight exercises were done together. For example, P1 would do 2 thrusters with the right arm, then 2 with the left, and then P2 would do 2 with the right and 2 with the left. P1 then starts on 4 per arm, and so on until both partners had finished 10 per arm. The partners would then hit the floor to complete 15 windshield wipers each (done at the same time, and with 1WW = over and back).
From there, it was on to another ladder, descending this time, of 1-Arm KB front squats, followed by a quick round of push-ups. To cap it all off, the partners completed one more descending ladder of 1-Arm KB swings and 30 sit-ups.
A few weeks ago we worked through a couple of ladders with the kettlebells where the weight, not the reps, changed (“COME WHAT MAYAN“). However, one thing that we discussed then and covered again Thursday night, was proper rotation of the arms during single arm KB swings (which, honestly, is a great cue to keep in mind during regular swings as well). Slight internal rotation of the arms during the swing, so that the palm faces out and thumb rearwards, is fine (“thumb to bum” as it’s been called, and many thanks to Alex for the reminder of that cue!):
This helps maintain control over the weight and really helps the lifter to tap into the snap of the hips to swing the KB, as opposed to lifting it with the shoulders. Most importantly, though, it also keeps our elbows safe and in one piece – any external rotation of the arm, where the palms face in and thumb forwards, means our elbows are prime for hyper-extension as they swing back through our legs and our arm connects with the thighs. This is not a good thing, but since everyone was paying close attention during our pre-workout movement discussion, there was no such awfulness to be seen during the workout. Success.
Before anyone was let go, class worked through a quick set of cool down stretches, including the “assume-the-position” stretch on the wall, forearms and wrists, and then hips and low back with some paused scorpions. Of course, the best part about last night was Tom’s hint about an order that finally – FINALLY – is coming to fruition:
Anyone remember what these are? Get ready for a reminder – can’t promise they’ll be here by this weekend, but we’re trying! See you on Saturday.